beginner · arms
Triceps Pushdown
Cable extension for the triceps—easy to load and control for high-quality volume.
Quick answer
Elbows pinned to your sides, push the handle down to full extension, squeeze the triceps, then return without letting the elbows flare wildly.
Pushdowns are the reliable workhorse. Rope, bar, or V-bar—all fine. Pick the attachment that lets you lock out without elbow pain.
Form cues
- Ribs down; don't turn it into a crunch
- Full lockout with intent
- Control the return to ~90° elbow bend
Common mistakes
- Leaning over and pressing with the chest
- Elbows flaring and wandering forward
- Bouncing out of the bottom
Programming notes
3–4 × 10–15 as a primary or secondary triceps move.
cable